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Training Log Archive: jfredrickson

In the 7 days ending May 29, 2005:

activity # timemileskm+m
  Orienteering3 3:04:0112 /12c100%
  Stretching/Warmup2 50:55
  Road Run1 47:06
  Cross-Training1 45:00
  Interval Training1 19:37
  Cool Down/Stretching1 11:13
  Total6 5:57:5212 /12c100%
averages - sleep:7.9

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Sunday May 29, 2005 #

Cross-Training (Ultimate Frisbee) 45:00 [3]
slept:9.0 (rest day) shoes: Nike Air Spiridon

Played ultimate frisbee with some friends for about 45 minutes. I got some good running in and got to stretch my legs out, but I stiffened up afterwards, so I am going to have to stretch out well tonight.

(rest day)

Couldn't go to the event at the Water Gap today because I had to attend a wedding. Should be ready for the Sprints tomorrow though.

Saturday May 28, 2005 #

Stretching/Warmup warm up/down 5:05 [2]
ahr:149 max:164 slept:9.0 shoes: Integrators 2004

Warmup jog to the start for our sprint course training on Surebridge.

Orienteering (Sprint Training) 16:12 [4] *****
shoes: Integrators 2004

Sprint course training on Surebridge. I ran the course that my father streamered for me yesterday while he ran the one I streamered. It was very difficult to maintain a good sprint speed in this terrain because of both the technical intensity of the map, and the thick and rocky terrain. It was a good training though even though I couldn't maintain full speed.

Orienteering (Sprint Training) 16:44 [4] *****
shoes: Integrators 2004

I then ran the course that I streamered yesterday backwards, picking up the streamers. I was able to maintain a slightly higher speed because I was a little more familiar with the course, but the rocky ground still imited my overall speed.

Orienteering 30:00 [2] *****
ahr:143 max:177 shoes: Integrators 2004

After running the sprint courses I ran around on the map for a half hour while I was waiting for my father. I felt pretty tired by that point, so I didn't push too hard. I just mainly wanted to stretch my legs out, so it was more like a cool down run.

Friday May 27, 2005 #

Orienteering (Hanging Controls) 1:09:12 [2] *****
ahr:130 max:162 spiked:12/12c slept:7.0 shoes: Integrators 2004

Hanging streamers for a sprint course on Surebridge. I didn't run too hard, and spent a lot of time at the controls making sure I was correct, so it was a pretty easy training. My legs felt decent.

My father hung streamers on another sprint course in the same area, and tomorrow we will come back and run them both. I'll do the one that I hung backwards.

Thursday May 26, 2005 #

Road Run long (Long and Easy) 47:06 [3]
ahr:159 max:178 slept:7.5 shoes: Nike Air Spiridon

A nice easy run for just over 45 minutes. I ran up as many hills as I could find, and I felt great. My muscles just on the sides of my hip joints started to feel tired towards the end though, just like yesterday on my cool down. I guess they just aren't used to that kind of distance on the roads yet.

Wednesday May 25, 2005 #

Stretching/Warmup warm up/down (1500) 45:50 [2]
ahr:143 max:169 slept:7.0 shoes: Nike Air Spiridon

Warmup jog on a nice breezy evening. I left at 8:30 just as it was getting dark. A few minutes of stretching at the end.

Interval Training hills (Hill Intervals) 19:37 [5]
shoes: Nike Air Spiridon

Hill intervals in the dark. It was a little weird because bits of light were lying across the road making it look like something was blocking the road, so I was a little unsure of my footing even after running it 6 times. It was nice and cool though, and I felt great starting out. On the last one though my head started to feel like it was going to explode. I guess I was just so clogged up that my nerves were starting to feel the pressure.

Interval - Time - Max HR
1 - 1:03 - 177
Rest - 2:30
2 - 1:01 - 181
Rest - 2:55
3 - 1:05 - 180
Rest - 2:24
4 - 1:07 - 183
Rest - 2:22
5 - 1:06 - 182
Rest - 2:53
6 - 1:05 - 181

I guess the heart rate doesn't show much on such a short interval though since it has a lot to do with what it was before you started the actual interval.

I definitely slowed down more that I would have liked to in the middle, and I definitely would have liked to have been faster at the end, but at least the curve was right. This was the first real physical training I have done this year, and I was definitely hurting at the end. I'll have to do another set on Friday and see how that feels. Hopefully I can get in a long run tomorrow.

Cool Down/Stretching warm up/down (Cool down jog) 11:13 [3]
ahr:153 shoes: Nike Air Spiridon

My head felt like it was splitting in two, so the jog back home wasn't much fun. I'll have to avoid doing intervals when my head is clogged up.

Monday May 23, 2005 #

Orienteering 51:53 [3] ***
ahr:153 max:173 shoes: Integrators 2004

A nice easy run on Sebago in the morning before work. I was a little sleepy starting out, but I basically just settled in and took it easy. My legs felt a little tired, but good nonetheless. I ran on some trails and cut through some interesting parts of the map cross country. My focus wasn't all there, but I wasn't moving fast enough for that to really mess me up.

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